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Double pass (fig. K)
Muscles targeted: biceps, upper and lower
thigh, gluteal muscles
Routine
1. Stand hip-width apart with knees slightly bent.
The skipping rope is behind your feet.
2. Keep arms slightly bent and elbows close to
the body.
3. Tighten arm and abdominal muscles.
4. Swing the skipping rope from the wrist for-
wards fast over your head, pull you knees up,
and jump high to allow the skipping rope to
pass under your feet twice.
5. Repeat this exercise 10 to 15 times in 3 sets.
Important: Pay attention to body
tension during the exercise and jump
high so as to be able to swing the
skipping rope around your body twice
on each jump. Use only wrist movement
to swing the skipping rope. Cushion
how you land with your feet on the
floor by bending slightly at the knees.
Squat hop (fig. L)
Muscles targeted: triceps, abdominals,
upper and lower thigh, gluteal muscles
Routine
1. Stand hip-width apart and knees slightly bent
and then squat down. The skipping rope is
behind your feet.
2. Keep arms slightly bent and elbows close to
the body.
3. Tighten arm and abdominal muscles.
4. Swing the skipping rope from the wrist
forwards over your head and hop up from the
squatting position while pulling your knees
up at the same time to allow the rope to pass
under your feet.
5. Repeat this exercise 10 to 15 times in 3 sets.
Important: Pay attention to body
tension during the exercise and avoid
jumping too high. Use only wrist
movement to swing the skipping rope.
Cushion how you land with your feet
on the floor by bending slightly at the
knees.
Stretching
Take plenty of time to stretch after each session.
Here are descriptions of a few simple exercises
for doing this.
You should perform the exercises 3 times on
each side in 15-30 seconds.
Neck muscles
1. Stand relaxed.
2. With one hand gently pull your head first to
the left and then to the right.
3. This exercise stretches the sides of the neck.
Arms and shoulders
1. Stand up straight with your knees slightly bent.
2. Bring your right arm up behind your head
until your right hand is between your shoulder
blades.
3. With your left hand grasp your right elbow
and pull it backwards.
4. Change sides and repeat the exercise.
Leg muscles
1. Stand up straight and raise one foot off the
floor.
2. Slowly rotate it, first in one and then in the
other direction.
3. Change feet after a while.
Important: Make sure thighs stay
parallel. At the same time push your
pelvis forward with your upper body
held upright.
Storage, cleaning
When not in use, always store the product clean
and dry at room temperature.
Store the product out of the reach of children.
Roll the skipping rope up when not in use. Never
hang the skipping rope on a hook or anything
similar and do not kink the skipping rope up.
This might cause permanent warping of the
skipping rope.
Store all components of the product in the carry-
ing bag supplied.
Clean the product regularly, preferably after
each use. Clean only with water and a mild
detergent, and wipe dry afterwards with a cloth.
IMPORTANT! Never clean the product with
harsh cleaning agents.
GB/IE
19
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